Lever Ƙarƙashin Ƙirji

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Kayayyakin kayan aiki
• Musulunci Masu gudummawa: Pectoralis Major Clavicular Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Triceps Brachii

Sakonni ga Lever Ƙarƙashin Ƙirji

The Lever Incline Chest Press motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na kirji na sama, da kuma kafadu da triceps. Yana da kyau ga mutane a duk matakan dacewa waɗanda ke neman gina ƙarfin jiki na sama da inganta ma'anar tsoka. Haɗa wannan motsa jiki a cikin ayyukan yau da kullun na iya haɓaka aikin motsa jiki gaba ɗaya, taimakawa tare da ayyukan yau da kullun, da ba da gudummawa ga ingantaccen tsarin jiki.

Yanayinta: tsammanin nuni a nuni Lever Ƙarƙashin Ƙirji

• Riƙe hannaye tare da riƙo mai ƙarfi, tafin hannunku suna fuskantar ƙasa kuma hannayenku sun ɗan faɗi fiye da faɗin kafaɗa.
• Tura hannayen gaba a cikin motsi mai santsi har sai hannayenku sun cika cikakke, amma ba tare da kulle gwiwar gwiwar ku ba, wanda zai tabbatar da cewa tsokoki na ƙirjin ku sun cika aiki.
• Dakata na ɗan lokaci sannan a hankali mayar da hannaye zuwa wurin farawa, ba da damar tsokar ƙirjin ku don shimfiɗawa sosai.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Lever Ƙarƙashin Ƙirji

• Rike Da Kyau: Rike hannaye tare da cikakken riko (yatsun da aka nannade kewaye da hannayen), ba abin yatsan yatsa ba ko kuma “kashe” riko. Ya kamata hannuwanku su zama ɗan faɗi kaɗan fiye da faɗin kafaɗa. Kuskure na yau da kullun shine kamawa da yawa ko kunkuntar, wanda zai iya takura wuyan hannu kuma ya iyakance tasirin aikin.
• Motsi Mai Sarrafa: Guji kuskuren amfani da kuzari don ɗaga nauyi. Madadin haka, danna hannun gaba a cikin santsi da sarrafawa, sannan komawa zuwa wurin farawa kamar a hankali. Wannan yana taimakawa wajen shiga duk ƙungiyoyin tsoka masu mahimmanci kuma yana hana ƙwayar tsoka.
• Tsayayyen Numfashi: Numfashi yayin da kake danna nauyin gaba da numfashi yayin da kake dawowa

Lever Ƙarƙashin Ƙirji Tambayoyin Masu Nuna

Shi beginners za su iya Lever Ƙarƙashin Ƙirji?

Ee, masu farawa za su iya yin aikin Lever Incline Chest Press. Koyaya, yakamata su fara da ma'aunin nauyi kuma su mai da hankali kan ƙware daidai tsari da fasaha don guje wa kowane rauni mai yuwuwa. Hakanan yana da mahimmanci ga masu farawa su ƙara nauyi a hankali yayin da suke samun ƙarfi, maimakon ƙoƙarin ɗaga nauyi mai nauyi nan da nan. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar farko.

Me ya sa ya wuce ga Lever Ƙarƙashin Ƙirji?

• Barbell Incline Chest Press: Wannan sigar tana amfani da ƙwanƙwasa, wanda zai iya taimakawa wajen haɓaka kaya da haɓaka haɓakar tsoka.
• Smith Machine Incline Chest Press: Na'urar Smith tana ba da kwanciyar hankali da sarrafawa, yana ba ku damar mayar da hankali kan tsokoki na kirji ba tare da damuwa game da daidaito ko kwanciyar hankali ba.
• Resistance Band Incline Chest Press: Wannan bambancin yana amfani da makada na juriya, yana ba da tashin hankali akai-akai a cikin motsi, wanda zai iya taimakawa wajen inganta jimiri da ƙarfin tsoka.
• Single-Arm Lever Incline Chest Press: Wannan sigar ta ƙunshi latsa hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa da haɓaka haɗin kai.

Me suna da abin da ya sanya ɗaukehawa ga Lever Ƙarƙashin Ƙirji?

• Push-ups: Push-ups motsa jiki ne mai nauyin jiki wanda ke aiki da ƙungiyoyin tsoka iri ɗaya kamar Lever Incline Chest Press - tsokoki na pectoral da triceps. Za su iya taimaka haɓaka ƙarfin ƙirjin ku gaba ɗaya da juriya, wanda zai iya haifar da kyakkyawan aiki a cikin Lever Incline Chest Press.
• Tricep Dips: Tricep dips suna kaiwa triceps, kafadu, da tsokoki na kirji. Ƙarfafa waɗannan wuraren zai iya inganta ƙarfin tura ku, wanda ke da mahimmanci don aiwatar da nasarar Lever Incline Chest Press.